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Yoga to reduce belly fat

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Basava Saunshi

June 09, 2020

Weight Loss
Yoga to reduce belly fat

Yoga is scientifically proven to keep you holistically healthy, but is it effective for losing belly fat?

Experts suggest that a daily practice of yoga, combined with a balanced diet can definitely help reduce belly fat over time. Belly fat can be a problem for a lot of people and reducing it can prove to be a lot more difficult than for the rest of the body. Yoga for belly fat can be a boon in these situations as it provides sustainable and effective results in belly fat reduction. Some specific yoga poses for belly fat can help with this issue. They can help increase metabolism, reduce fat and tone the abdominal muscles and strengthen them as well. Developing a yoga practice focused on core strengthening, combined with a healthier lifestyle and diet can give effective results and a general wellbeing.

What is belly fat?

Belly fat is the excess fat that develops and accumulates around the abdominal region of the body over time. It is mainly of two types: Visceral (around the organs) and Subcutaneous (under the skin)

Why is belly fat dangerous?

As mentioned above, belly fat can be divided into two types: Visceral, the fat around the organs and Subcutaneous, the fat under the skin. Visceral fat accumulates around your organs and raises your risk for heart disease, type 2 diabetes, lung disease and some cancers.

Research shows that visceral fat produces certain proteins that inflame your body’s tissues and organs and can narrow your blood vessels. That can make your blood pressure rise up and cause several problems. Keeping the abdominal area toned and slim by practising yoga for belly fat loss can not only be aesthetically pleasing but can also have long term health benefits.

What causes belly fat?

There can be several reasons contributing to accumulation of belly fat. Consuming heavy meals, not having enough physical movement, poor metabolism, postpartum fat, low water intake, inadequate sleep and ageing can be the possible reasons for gaining belly fat. Addressing these causes and developing a routine that combines a healthier lifestyle and yoga can help reduce belly fat.

So roll out your mat and try these yoga poses for belly fat loss

5 best yoga asanas to lose belly fat

Dhanurasana (Bow pose)

This yoga pose may seem easy but is an effective yoga asana to lose belly fat.

How to practice?

  1. Lie down on the floor with your face down.
  2. Bend the knees and hold the feet.
  3. Inhale and lift up both the shoulders and feet, while also raising the thighs and chest at the same time.
  4. Stay in this pose for at least 30 seconds, gradually increasing to 90 seconds.
  5. Release with an exhalation.

Bhujangasana (Cobra pose)

A simple backbend that tones the belly, reduces tummy fat and brings in positivity and energy into your body and mind. This is an effective yoga asana to lose belly fat.

How to practice?

  1. Lie down on the floor with the face down.
  2. Place your palms on the floor on either side of the chest.
  3. Keep your legs straigth , top of the feet touching the floor, and slowly inhale and lift the upper body.
  4. Make sure the pubis and toes are in one straight line and touching the floor.
  5. Stay in this pose for 25-30 seconds.
  6. Release and come back to the lying down position on an exhalation.

Ustrasana (Camel pose)

This can be a slightly difficult but very effective yoga asana to lose belly fat. Backbending postures make an integral part of yoga for reducing belly fat.

Disclaimer: Avoid practice in case you’re suffering from back issues.

How to practice?

  1. Kneel on the floor with the knees hip-width apart and thighs straight and perpendicular to the floor.
  2. Rest the hands on the top of the buttocks, fingers pointing downwards and slightly arching the back.
  3. Slowly lean back and place the palms on the heels, maintaining the arch back.

Naukasana (Boat pose)

Naukasana or the boat pose is another amazing yoga pose when it comes to using yoga for belly fat loss. It works effectively to strengthen and tone the core muscles giving you a flat tummy free of all the extra belly fat.

How to practice?

  1. Lie down on the ground with your legs straight, facing the ceiling.
  2. Keep the hands on the sides and slowly raise both legs and hands together. Make sure the belly is tucked in.
  3. Make a 45-degree angle, forming a V-shape.
  4. Stay in this position for 60 seconds and release.

Phalakasana (Plank)

The list of yoga asanas to lose belly fat is incomplete without a plank. The reason is a simple, strong plank not just strengthens but helps to tone the oblique and abdominal muscles and reduce tummy fat.

How to practice?

  1. Come in the plank position, with elbows directly under the shoulders, head in a relaxed position, keeping the body in a straight line.
  2. Engage the abdominal muscles, drawing the navel towards the spine. Ensure the shoulders are down, and away from the ears. The heels should be over the balls of the feet.
  3. Stay in this position for 10 seconds and gradually try to hold for 30, 45 or 60 seconds.

The about list of postures of yoga for belly fat loss is extremely easy to include in your everyday yoga routine and can give long lasting results. It also proves that using yoga for reducing belly fat is possible and sustainable for overall wellbeing and health.

Benefits of Yoga for belly fat

  1. Yoga for belly fat includes high-intensity yoga flows that burn the required amount of calories to keep you holistically healthy.
  2. Yoga helps improve metabolism and deal with digestive issues.
  3. Regular practice of yoga for reducing belly fat ensures the internal organs function at their optimal capacity.
  4. Yoga not just improves mobility but also tones and strengthens the muscles.
  5. Yoga balances the intensity levels of practice making it ideal for both advance and beginner practitioners to reduce belly fat.

SARVA tips for yoga for belly fat

In order to reduce belly fat, try to

  • Gradually increase your physical movement by 50%
  • Avoid consuming fried and processed food
  • Avoid the consumption of alcohol, especially beer and
  • Watch Video on Core Conditioning

Try this yoga sequence from the SARVA App for yoga for belly fat loss

For LIVE 1-on-1 consultation and workout, book a Personal Yoga Training session with SARVA at just Rs. 49/-

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FAQs

Yes, regular practice of yoga asanas to lose belly fat, with a balanced lifestyle and diet can definitely help you reduce belly fat and give effective and sustainable results.

The 5 most effective yoga poses for belly fat are: Dhanurasana, bhujangasana, ustrasana, naukasana and phalakasana.

Lemon contains Vitamin C and antioxidants that boost metabolism thus helping in reducing belly fat.

Beans, green tea, lemon, broccoli and bananas are considered ideal to reduce belly fat.

There can be several reasons contributing to accumulation of belly fat. Consuming heavy meals, not having enough physical movement, poor metabolism, postpartum fat, low water intake, inadequate sleep and ageing can be the possible reasons for gaining belly fat..

With a consistent and disciplined yoga routine and mindful eating habits, you can reduce belly fat with yoga.